Can You Eat Soba With Diabetes? Soba vs. Udon Carbs

Soba can fit into a diabetes meal plan. Count the noodles toward the meal’s carbohydrates, along with any rice or other starch served with them. The American Diabetes Association’s plate method uses half the plate for nonstarchy vegetables, one quarter for protein foods, and one quarter for carbohydrate foods. This can be a way to plan what goes alongside your noodles. (American Diabetes Association)

How many carbs are in cooked soba and udon?

In Japan’s standard reference, 150 g of cooked soba works out to 39.0 g of total carbohydrate. The values describe cooked noodles. If a package lists nutrition for dry noodles or includes the dipping sauce, use the label on that basis. Check the serving size before comparing products. (MEXT: cooked soba) (MEXT: cooked udon) (FDA: reading food labels)

What does 100% buckwheat mean?

Ju-wari soba is made with 100% buckwheat flour. Ni-hachi soba traditionally uses about 80% buckwheat and 20% wheat flour. The buckwheat percentage alone tells you little about the carbohydrate content of your serving or your individual glucose response. With a buckwheat or wheat allergy, check ingredients and ask the restaurant about shared boiling water or equipment. (Japan Ministry of Agriculture guide to soba) (Japan Consumer Affairs Agency allergy guide)

What to serve with soba

Try a portion of chilled soba with a side of greens and cold tofu or an egg. If you want rice too, count it as part of the same meal’s starch. When checking sodium in a packaged meal, find out whether the label includes the dipping sauce.

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Tartary buckwheat tea from the original article (Amazon Japan)